Seared Lemon Pepper Fish
- 15 Minutes Prep 30 Minutes Total
- 4 Servings
- 320 Calories per Serving
Cook thicker fish fillets perfectly by browning on the stovetop, then finishing in the oven.
Ingredient List
- 1/4 cup all-purpose flour
- 1/4 teaspoon salt
- 2 eggs, beaten
- 1 cup from 1 box Progresso™ Lemon Pepper Panko Crispy Bread Crumbs
- 4 halibut or cod fillets (4 oz each)
- 2 tablespoons vegetable oil
- 1/2 lemon, cut into 4 wedges
- Fresh Italian (flat-leaf) parsley, if desired
Preparation
- Heat oven to 400°F. Mix flour and salt in shallow dish. Place eggs in another shallow dish. Place bread crumbs in third shallow dish. Dip each fillet into flour mixture, then into eggs and finally, dredge on both sides in bread crumbs, shaking off excess.
- In 12-inch ovenproof skillet, heat oil over medium-high heat. Add fillets; cook 2 to 3 minutes or until fillets release easily from pan. Turn fillets over. Place skillet in oven.
- Bake 8 to 12 minutes or until fillets flake easily with fork. Garnish with lemon wedges and parsley.
Tips
- For best results, ask your fishmonger for fillets of even thickness.
- Try serving with this delicious garlic aioli. In small bowl, mix 1/2 cup mayonnaise, 1 clove finely chopped garlic and 1 teaspoon fresh lemon juice.
Nutrition Information
Servings: 4
Serving size: 1 Serving
Amount per serving (Calories ): 320
| Food component / Nutrient | Amount | % Daily Value* |
|---|---|---|
| Total Fat | 12g | 18% |
| Saturated Fat | 2g | 11% |
| Trans Fat | 0g | % Value not available |
| Cholesterol | 145mg | 49% |
| Sodium | 650mg | 27% |
| Total Carbohydrate | 27g | 9% |
| Dietary Fiber | 1g | 4% |
| Soluble Fiber | 0g | % Value not available |
| Sugars | 0g | % Value not available |
| Protein | 26g | % Value not available |
| Vitamin D | Value not available | 60% |
| Vitamin E | Value not available | 8% |
| Calcium | Value not available | 2% |
| Iron | Value not available | 6% |
| Potassium | 520mg | 15% |
| Thiamin | Value not available | 8% |
| Riboflavin | Value not available | 10% |
| Niacin | Value not available | 35% |
| Vitamin B6 | Value not available | 30% |
| Vitamin B12 | Value not available | 25% |
| Pantothenic Acid | Value not available | 8% |
| Phosphorus | Value not available | 30% |
| Magnesium | Value not available | 8% |
| Zinc | Value not available | 4% |
| Manganese | Value not available | 4% |
| Selenium | Value not available | 90% |
| Copper | Value not available | 2% |
*The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | ||
Exchanges
- Starch 1,
- Fruit 0,
- Other Carbohydrate 1,
- Skim Milk 0,
- Low-Fat Milk 0,
- Milk 0,
- Vegetable 0,
- Very Lean Meat 3,
- Lean Meat 0,
- Medium-Fat Meat 0,
- High-Fat Meat 0,
- Fat 2,
- Fruits 0c,
- Vegetables 0c,
- Grains 0oz-eq,
- Meat & Beans 4oz-eq,
- Dairy 0c,
- Fats & Oils 2tsp
Carbohydrate Choice
- Choices per serving2
